-S-K-

Basically I drafted a workout together scanning through the net, piecing things together etc. Keep in mind for the last year I've been hitting the gym 6 days a week, 3 days weights, 3 days cardio but im moving onto a bulk. I don't play football or any other exercise as I want to focus on packing on the muscle and gain the least amount of fat as I can, by helping with this I was going to do 30 mins of slow intensity walking on treadmill after say 4 of my workouts. My goal is to bulk ofc, weight is 13.2 stone roughly and height 6ft 2. Cheers.

Day 1 - Chest/Abs (Each week rotate between barbell and dumbell exercises) (flat bench db flyes to incline db flyes)

Flat Bench/DB Bench
Incline Bench/DB Bench
Dumbell Flyes/Incline Flyes
Weighted Dips
Cable Crossovers

Woodchopper (cable)
Sit-ups (plate on chest)
Oblique twists (plate on chest)

Day 2 - Back

Upper Back - Pull ups (wide grip)
Close-Grip Pulldowns

Back - Deadlift
One Arm DB Row
Seated Row
Bent Over Barbell Row
Lat Pulldown


Day 3- Arms

Biceps - E-Z-Bar Curl
Drag Curls
Preacher Curls
Concentration Curls

Triceps - Skull Crushers
Tricep Dips (weighted)
Tricep Pushdown
Overhead Dumbell Extension
Reverse Grip Cable Press-Down

Forearms - Hammer Curls
Forearm Curls with bar

Day 4 - Legs

Squats
Leg Extensions
Stiff Legged Deadlift
Leg Curl

Day 5 - Shoulder/Traps/Calves/Abs

Dumbell Shoulder Press
Rear Lateral Raises (Incline Bench)
Lateral Raise (Standing)
Military Press
Front Raise (cable)

Upright Row
Shrugs

Standing Calve Raise

Woodchopper (cable)
Sit-ups (plate on chest)
Oblique twists (plate on chest)

Other exercises I was thinking of adding in were:

Pullover
T-Bar Row
Hack Squats
Front Squats

But thought it would maybe be too much. As for rep ranges and sets I was thinking maybe a 3x8? or should I pyramid it?

BLUE(UK)

Gaining weight.....keep it simple.Lift heavy and smart.
Compound exercises(the hard ones),do 5 sets,more direct hitting exercises do 3 sets.
If the above doesn't feel like enough,you simply aint training hard enough.

-S-K-

Alright cheers. For your own info previous to this I did a 5x5 routine for several months.

BLUE(UK)

Then simply add a few exercises to the 5x5 routine and swap the reps around......what you had posted before was WAY too much,there really is no need for such volume unless you're at such an advanced level or geared up to the eyeballs and have very good recovery levels.

For the record,i am 17st @ 6' 2 and not carrying a lot of fat.Completely natural.

-S-K-

Ok cheers. So what you have quoted will be fine for now then. I was gonna aim for 3x8 though for mass.

BLUE(UK)

Try yours and see how you go,then vary it to my lower rep range when you get stale,then change again.Also switch exercises about too.

-S-K-

Another thing was what kind of training should I aim for? I want to gain muscle mass. So pyramid a good idea? or just plain old say 4-5 working sets for compounds and 3 sets for isolation and aim for the 8-10 rep range? Cheers.

BLUE(UK)

Vary it about with the reps....sometimes go explosive and heavy down to maybe 4 reps and other times do 10.Just vary it and keep the muscles guessing.....you'll soon find what works and what just doesn't feel right etc.

TH&S

Too much volume IMHO. Have a look at the link in my siggy.

Rep range is irrelevant - vary it, swap it change it do whatever,

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D: 220 | B: 110 | S: 170 | Target: 550

tony1401

go for low volume high intesity

-S-K-

Checked your sig. Basically I wasn't going to bother with 5x5 strictly due to doing it for so long. I want to gain mass really. So what about doing a type of pyramid set? for example doing say on the bench start off doing 5 reps of 95 kg, 6 reps of 90kg, 7 reps of 85KG, 8 reps of 80KG, 10 reps of 75kg. Something like that? would that be beneficial? doing it for compound only so say 4/5 working sets for the compound exercises and say 3 for the isolation exercises. I planned to do a muscle area each day and basically annihilate it.